Deadlift

• 1x5 @65%
• 1x3 @75%
• 1x Max Reps @85%

*rest 3min between sets

Gymnastic Metcon

AMRAP 2-2-2-3min // rest 1:30 between

• 15m HSW (3x5m)
• 15m Double DB Walking Lunge (farmer hold)
• Max Reps: rMU

*DB @35lbs

Strength

A) 3-4 Rounds:

• 5 Ring Pull Up + 10-20s Chin Over Ring Hold

rest 30s

• 20-30s Ring Support Hold

rest 30s

• 5-10 Ring Dip

rest 2-3min

B) 3-4 Rounds For Quality:

• 15 Banded Hip Ext. + 20-30s Hold
• 30-45s/leg Copenhagen Plank
• 10/10 KB Leg Raise (boksin päältä)

5 x 6rep

12 min AMRAP:
• 2 Dumbbell Power Snatch 50/35#
• 2 Burpee Box Jump Overs 24/20”
• 4 Dumbbell Power Snatch 50/35#
• 4 Burpee Box Jump Overs 24/20”
• 6 Dumbbell Power Snatch 50/35#
• 6 Burpee Box Jump Overs 24/20”
… continue pattern until time is up.
Goal: complete the round of 16.

5 rounds:
6 burpees to plate
5 barbell "Bear complex"
(power clean + front squat + push press + back squat + push press)

Pull + gymnastics

A) EMOM 5:

• 1 Legless RC

-rest 3min-

EMOM 5:

• ''X'' Strict Pull Up

T2B Volume

For Time:

• 40 T2B *rest 2 min
• 40 V-Up *rest 2min 2 Rounds:
• 20 T2B
• 20 V-Up

Gymnastic Metcon

2 Sets of:

• 20 DB Box Step Up (2x35lbs)
• 10 sHspu
• 15 Cal Ski

*W:R 1:1
Into,

2 Sets Of:

• 15 Hang Clean (2x35lbs DB)
• 15 kHspu
• 15 Cal Ski

*W:R 1:1

Accessories

3 Rounds For Quality:

• 20-30s L- Sit Hold
• 15-20 Banded Straight Arm Lat Pull Down
• 45-60s Dead Hang

5:00 BikeErg @ easy pace
800m Jog @ easy pace
+
3 Rounds
4 Pike compression slides
5 Table top pulses
6/side Cossack squats, alt
+
Build up to workout weight for the front squats
* Between sets: Handstand push-ups drills
10-sec Bent leg tripod headstand hold (against the wall) + 5 pulses of the knees
10-sec Bent leg tripod headstand away from the wall
1-3 Tuck tripod headstand kip extension to handstand (against the wall)
1-3 Tuck tripod headstand kip extension to handstand (away from the wall)
+
2 Rounds
200m Run @ target pace
8 GHD sit-ups
6 Handstand push-ups
4 Front squats @ workout weight

A: Pushups 5xMax, 0sek vila i toppen
B: SA DB Shoulder press 3set
C: SA triceps pus downs 2set
D: DB skull cruschers 1xMax

Week 4: 20-rep Squat Challenge
Back Squat
• 20 reps
Add 5-10 pounds onto the previous successfully completed weight.

6 intervals for consistency (3 each):

A. In five minutes complete:
800 m run or 65/50 cal row or ski

B. 5 min amrap:
30 double unders
10 med ball cleans 9/6 kg
8 burpee pull ups

1 minute rest between intervals

LÄMMITTELY
2 kierrosta - 60s./liike
• Kuminauha ylivienti
• Kuminauha pystypunnerrus
• Kuminauha kulmasoutu
• Kyykky käsien nostolla
• Mittarimato + lisko
• Pöytänosto + eteentaivutus

VOIMA
Supersarjana
3 x 8-10
Maljakyykky
Kulmasoutu etunojassa vuorokäsin
1min lepo

3 x 8-10
Askelkyykky ristiin taakse
Penkkipunnerrus kp stepperillä
1min lepo

CIRCUIT
KAHVAKUULALLA
3 x 30s työ /15s lepo
1. heilautus
2. sivutaivutus oik.
3. sivutaivutus vas.
4. siirto lankussa